Face fatigue — how can you fight tiredness?
Do you often feel tired, weary or excessively sleepy? Lifestyle can be a major factor: too little sleep, an unbalanced diet, lack of physical activity, stress and stimulants. It is time for a change. Discover simple ways to respond to physical and mental fatigue and help restore your energy.
Reach for water
Water is like fuel for the brain. Even a small shortfall can affect concentration and leave us irritable, weary and exhausted. Dehydration is a common contributor to tiredness. To help prevent it, stay hydrated throughout the day, whether your work is physical or mental.
Which water should you choose? Still water with a low or medium mineral content is a good option.
How much is needed? Common estimates for healthy adults are 2.5 litres for men and 2 litres for women. Needs can be higher with physical activity, during pregnancy or breastfeeding, and with conditions such as diabetes.
Eat well
A well-planned diet supplies the nutrients the body needs to function normally. If you are tired, sleepy or struggling to concentrate, look at your diet. It may lack nutrients that help the body cope.
For longer-lasting energy, choose complex carbohydrates, processed more slowly than simple sugars. They help maintain a steadier blood-sugar level and keep you satisfied for longer, supporting wellbeing and reducing feelings of weakness. Good options include wholemeal pasta, brown rice, groats, wholegrain bread and pulses.
A diet intended to support you through ongoing tiredness should also include plenty of vegetables, fruit, grains, seeds, nuts, fish and seafood. Reduce or avoid white sugar, refined bread and pasta, sweets and fast food.
Have a strong coffee
Most of you know that coffee's caffeine is stimulating. It can reduce feelings of physical and mental fatigue and sleepiness, support concentration, and help with clear thinking and memory.
For a boost, consider a little black coffee. Our range includes coffees appreciated for their caffeine kick: Ethiopia Djimmah, El Salvador SHG, Honduras SHG, Early Bird Espresso and Early Bird Caffe Crema. If you have not tried our roastery's coffees before, start with a 250 g pack to explore the taste and aroma at your own pace.
It is important to drink coffee consciously. The timing of coffee before breakfast or early in the morning, drinking cup after cup, and periods when cortisol levels are already high are all worth considering. We discuss this approach in When should you drink coffee? Choose your timing consciously.
Get moving
Physical activity is another useful way to tackle tiredness. A sedentary lifestyle can contribute to fatigue, sleepiness and irritability. Getting your body moving can give you energy and improve your mood.
Cycle instead of taking public transport or driving, take the stairs rather than the lift, stretch at your desk, or tackle cleaning and cooking with good music playing!
Swap another episode of a series for the gym, a home workout, a walk in the park, cycling, jogging, Nordic walking or another activity you enjoy.
Movement helps you take a break from everyday concerns, reduce stress and negative emotions, and fall asleep more easily. Be regular, but do not overdo it. Excessively hard workouts, too many repetitions or an overambitious running distance can add to the body's burden. Moderation matters.
Read also: Coffee and exercise: can it improve your workout?